Indian foods rich in Vitamin A & beta carotene

Vitamin A is a powerful antioxidant and is essential for healthy vision. Vitamin A or retinol is present in animal foods like butter, ghee, milk, curd, egg , yolk , lever etc. Vitamin A is not present as retinol in vegetable foods. These foods contain yellow pigments called carotenes which are converted into Vitamin A in the body. Out of different types of carotenes alpha, beta and gamma carotenes , the beta carotene conversion efficiency into Vitamin A is just 25 %. Thus the Daily Value ( DV) requirement of Vitamin A is 750 micro grams ( 2500 IU) where as DV of beta carotene is 3000 micro grams ( 10000 IU). Similarly the DV requirement of total carotene is 2250 microgram (7500 IU).

The highest / rich sources of Vitamin A / beta carotene / total carotene Indian foods ( vegetarian ) are as below.

In winter we get enough of Carotene in leafy vegetables.

Name in English

हिन्दीमेंनाम

Name in HINGLISH

Quantity = Serving per day (Approx)

Total Carotene in % Daily Value (w.r.t. DV=75000 IU=2250 microgram) = 3 times of Vitamin A

Prayer before eating

ब्रह्मार्पणं ब्रह्म हविर्ब्रह्माग्नौ ब्रह्मणाहुतम् ।
ब्रह्मैव तेन गन्तव्यं ब्रह्म कर्म समाधिना ।।
The act of offering is God, the oblation is God,
By God it is offered into the Fire of God,
God is that which is to be attained by him,
who performs action pertaining to God.